6 Myths about High Cholesterol

Concern of high cholesterol foods has been in the Western mindset since the 1970s. That’s because high cholesterol levels increase risk of heart disease. But your body does actually need some cholesterol to function properly. Too much cholesterol, however, can lead to deposits on artery walls called plaques, which narrow arteries and contribute to heart disease risk. Here are 6 myths about high cholesterol, and the real facts.

1. Myth: Using only vegetable oils lowers cholesterol. Most vegetable oils are high in monounsaturated and polyunsaturated fats and are far healthier than animal-based fats. But you have to watch out for a few vegetable oils, namely coconut oil, palm oil, and palm kernel oil. You also have to look at ingredient labels for partially hydrogenated vegetable oils. These contain harmful trans fats and should only be consumed in moderation. Most non-hydrogenated vegetable oils, like sunflower oil, canola oil, and olive oil, are healthy additions to your diet, especially if they replace harmful animal fats.

2. Myth: Even children should monitor their cholesterol levels. If a child has a parent who has had a heart attack prior to age 55, or if a parent has high cholesterol levels (240 mg/dL or higher), he or she should have a cholesterol test. If it is high, attempts should be made to control cholesterol levels through dietary management to reduce risks of adult-onset heart disease. Most children do not need to have their cholesterol levels checked, however.

3. Myth: If you’re a woman, you don’t have to worry about high cholesterol. This is a dangerous myth because heart disease is the number one killer of both men and women. Women who have not gone through menopause tend to have lower cholesterol than men the same age. But older women’s cholesterol levels and heart disease risks rapidly approach those of men, and women should know their cholesterol levels.

4. Myth: Giving up meat is the only way to lower cholesterol. While vegetarian diets are lower in cholesterol, you do not have to give up red meat, eggs, or other animal foods to lower cholesterol. Choosing lean meats, trimming excess fat off meat before cooking, and keeping consumption to under 6 oz. per day can all help lower cholesterol levels. Meats have valuable nutrients, like protein, vitamins, and minerals, and if you cut out meats altogether you have to make a conscious effort to replace these. But giving up meat is not the only way to lower cholesterol.

5. Myth: Cholesterol levels under 240 mg/dL are healthy. Ideally, you should get your cholesterol level under 200 mg/dL to reduce your heart disease risk. The 200-240 range is considered borderline high and can up your heart disease risk. Try to get total cholesterol below 200 and HDL (“good” cholesterol) levels above 35 to reduce risk of heart disease. It’s a good idea to have your cholesterol checked every 5 years.

6. Myth: Take fish oil supplements to lower cholesterol. Fish oil supplements are high in beneficial omega 3 fatty acids, which you can get from eating oily fish twice a week. Omega 3 fatty acids don’t affect your cholesterol levels, and long term studies on the effects of fish oil supplements have not been concluded. Eating fish twice a week is healthy because they are high in protein and low in saturated fats.

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